Starting a workout routine can feel overwhelming, especially if you don't have access to a gym. The good news is, you don't need fancy equipment to get stronger and healthier. Here are five beginner-friendly exercises you can do at home.
1. Push-ups
Push-ups are one of the best bodyweight exercises for building upper body strength.
Start on your knees if full push-ups are too difficult, and focus on keeping your body in a straight line.
Targets: Chest, shoulders, triceps, core
2. Bodyweight Squats
Squats are great for your legs, glutes, and core.
Stand with your feet shoulder-width apart, push your hips back, and lower yourself like you're sitting into a chair.
Targets: Quads, glutes, hamstrings, core
3. Planking
The plank is a simple but effective exercise for strengthening your core.
Start by holding a plank position on your forearms and toes, keeping your body straight without sagging.
Targets: Core, shoulders
4. Lunges
Lunges work your entire lower body and help with balance.
Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle, then push back to standing.
Targets: Quads, glutes, hamstrings
5. Sit-ups
Sit-ups are a classic bodyweight exercise for building core strength.
Lie flat on your back with your knees bent, cross your arms over your chest, and sit all the way up until your chest reaches your knees, then lower back down with control.
Targets: Core
You don't need to start with long workouts. Even doing one or two sets of these exercises a few times a week can help you build a foundation. Focus on form first, and progress at your own pace.
You can also register for our free web app, which generates simple exercises for you. No planning needed — just show up and get moving when you have time.